WOD 190616 (日)

CROSSFIT WOD

1. WARM UP + MOBILITY

<15:00 total>

  • 300m Run

Then, 2 rounds:

  • :30 HS hold

  • 12m duck walk

  • 15 prisoner squats

Then:

  • 5 Spiderman + Reach (each side)

  • 10 hands-under-toes good mornings

2. Skill

<15:00 total>

Tempo DB thrusters

E2MOM 10 (5 rounds):

  • 7 reps — :07 up and :07 down

3. WOD

<20:00 total>

“Double Down”

AMRAP 15:

  • 30/21 Calorie Row

  • 100m DBs Farmers Carry*

  • 15 DBs Power Cleans*

  • 100m DBs Farmers Carry*

*DBs: 22.5/15 kg